We made some aggressive changes to our workout approach last year based on some of the latest research on running training. The goal of these changes is to make each speed workout more productive for all of our members, because let's face it, the reason we are here is to get faster, right?  The feedback from most members was generally very positive once everyone got used to the new format. The biggest benefit that we all saw (and it was unplanned) is that the track stays clear while people are doing their recoveries which is a much safer situation for everyone.   

Changes to workout timetable for 2010 season:

-As with last year, we will meet in the parking lot for the optional warm-up at 5:20 for a easy 2 mile run into Cherry Creek State Park to the gazebo and back. If you can't get there at that time, go ahead and run down the trail anyway and pick-up the group on the way back. 

-The warm-up this year will be ON YOUR OWN and can start anytime between 5:30 - 5:40 with a 1600 jog followed immediately by 3 laps of striders... for those who did the 2 mile run to the park, you can use this time for 3-4 laps of striders. The idea is to have everyone warm-up on their own prior to the start of group workout.

-Announcements will be at 5:50 and the workout will start at 5:55

-Just as with last year, there will no longer be a full 400 or 200 meter recovery interval after each repeat! We will have a cone positioned at mid-corner and the recovery interval will consist of walking from the line to the cone then back to the start to wait for the rest of your group. All repeats will be full lap distances-400, 800, 1600 etc.

-No more 200's! Ever! This repeat length does not benefit most of us for the distances we compete in - from 5K to marathon (unless your a high school/college sprinter), 200's leave us at higher risk of injury and do not serve a defined benefit. 

-Each week there will be "side dish" workout that Steve will offer for those who need to recover from events over the previous weekend. The objective of this alternative to the "main dish" workout is solely active recovery for those who raced and will be listed each week on the board.

-We will now have 5 groups and have redefined the our pace chart below to reflect whole minutes and it's based on member's current race pace not lifetime PR. The new workout structure will make it harder for individuals to stay with a group that doesn't match their ability. As always, any member can move up or down to a group that best matches their ability for that given workout - you're never locked into a specific group - but we want everyone to be honest about their abilities and be able to keep up with the group they are running with, that should help minimize stragglers and keep things safer on the track and please follow usual track etiquette of moving to the right when you hear "track" called out from runners approaching from behind.

-As with last year, there will be a hill workout once per month for the first 3 months - it's been proven that hill training is an effective way of building aerobic power and strength.  It will consist of quarter mile repeats up the east side of Butterfly Hill like we did last year - great for strengthening hamstrings, calves, glutes, hip flexors and achilles tendons. Hill running uses more upper-body muscles than flat running. This workout will benefit members competing in trail/hill events such as Mt. Evans, Pikes Peak and Leadville.

March 2010

• March 2nd - 2 Mile Time Trial for group placement w/optional repeats TBA to make workout longer*

• March 9th - Early 8's - 8 x 800*

• March 16th - Fun with 4's - 12 x 400*

• March 23rd - Butterfly Hill Workout - canceled due to inclement weather*

• March 30th - Butterfly Hill Workout - 12 x quarter mile uphill repeats/quarter mile downhill recovery intervals

April 2010

• April 6th - Small Pyramids - 3 x (200, 800, 400, 200 longer rest)*

• April 13th - Mile Repeats - 4 x 1600 - negative split the repeats by :05*

• April 20th - Pyramid Workout - 400, 800, 1600, 1600, 800, 400*

• April 27th - Hold the Pace - 3 x (800, 1600) - keeping the mile splits the same* 

May 2010

• May 4th - The Slide - 2 x (1600, 800, 400)*

• May 11th - Short and Fast - 2 x (2 x 400, 4 x 200 walk easy/jog to start, regroup, 1200)*

• May 18th - Crazy 8's - 8 x 800*

• May 25th - Stella's Pre-Boulder 16's - 4 x 1600 at 10K race pace to tune-up for Bolder Boulder*
  

June 2010

• June 1st - Hold the Pace Part 2 - 4 x 2000 Keep same repeat pace*

• June 8th - Bookends - 1200, 800, 1200, 800, 1200 Focus on fast 800's*

• June 15th - Speed it Up - 1600, 4 x 400, 2 x 800, 4 x 200*

• June 22th - Fun with Fours - 16 x 400 Keep fast as possible - longer interval each 4th*

• June 29th -  Climb the Ladder - 400, 800, 1200, 1600, 2400*

July 2010

• July 6th - Rain out (6 x 800 for those who stayed)*

• July 13th - Twelves - 5 x 1200*

• July 20th - Crazy 8's (again) Negative split each repeat by minimum of :03*

• July 27th - Big 8 and 16 Workout - 800, 1600, 800, 1600, 800, 1600*

August 2010

• August 3rd - The Grind - 4 x 400, 3 x 1200, 4 x 400*

• August 10th - 5 Miler - 5 x 1600 Keep the same repeat*

• August 17th - More Fun with Fours - 12 x 400, 1600*

• August 24th - Twelves Part 2 - 4 x 1200, (800 - 200 jog - 200 fast)*

• August 31st - 2 Mile Time Trial, group up 2 x 800 afterwards*

"Side Dish" Active Recovery Workout - Check with Steve each week

Butterfly Hill Workout - we replaced with track workout for BB10K prep on 5/25. Anyone who really wanted to do Butterfly Hill is welcome to do so - have fun!

*Workouts are subject to last minute changes.

***Officer's meeting after workout - everyone is welcome.

Current Weather Conditions at the Track

Phidippides Group Pace Chart*

We have members running at your speed in a group at the pace below. Not sure what your pace is? We'll help you find the right group and provide some tips and training schedules that will have you improving your pace in no time.

 *Pace Chart revised for 2009 to reflect 5 groups